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Kettlebell fitness: the rules and exercises with weights
- Features of training with kettlebells
- Your breath while training with weights
- How to choose a weight
- A set of exercises with weights
- The four day training with weights
- Rules for the implementation of physical activity in kettlebell lifting
Every year more and more athletes are returning back to weight-lifting which was once prosperous during the Soviet Union, and earlier in the Russian Empire. Once a cult kind of physical activity is now gaining momentum not only because of its availability, but also due to the positive effect, which is bring regular exercise. Weight is one of the oldest shells (army, circus, sport). In the past, and now exercises with this equipment have been successful in helping to build muscle and strengthen ligaments. Particularly effective exercises with weights to develop your triceps, quads, calf muscles, muscles of the back and shoulder muscles, but also tendons and joints of the limbs.
Features of training with kettlebells
Weight lifting is the perfect exercise for experienced athletes who want to diversify their fitness training and are looking for interesting, original, dynamic sport.
Beginners seeking to try out kettlebell lifting, it is recommended that before the start of classes for 1-2 months to work with weights to prepare the body for the upcoming load. The main purpose of training with weights — increase muscle endurance and strength of the hands, improving dexterity and coordination.
Each training session needs to load certain groups of muscles. The movement of the physical load is performed by changing the capture of the projectile or by changing the position of the weights. Many coaches consider dumbbell really intelligent by training: to get a great result, it is necessary to perfectly know the anatomy and physics of the body.
The weight of the projectile for each athlete is selected strictly individually. The ultimate kettlebell weight depends on several factors:
- sports goals of the athlete;
- the level of physical training;
- height and weight of the athlete;
- types of muscle, which will shift the emphasis of the exercise.
Classic weight are the weights 16,24 and 32 kg. However, the modern market of sports equipment offers and very small weights (6-8 kg) and very heavy (64 kg). Training with weights is carried out after the calculation of the muscle groups: the larger the muscle, the greater the weight of the projectile necessary for its elaboration.
To get from fitness workouts maximum results, the experts suggest to have a sports diary. It indicates physical exercise, number of sets, weight, rest periods, overall health, and intermediate results. Such records will help to carefully monitor your athletic progress.
Your breath while training with weights
Exercises of kettlebell lifting must be performed with strict compliance of the respiratory system. Care must be taken that for classes, it was the slow, rhythmic and deep. It is recommended not to breathe chest and the diaphragm: in this case, the oxygen reaches the bottom of the lungs.
Optimal breathing system when working with heavy shells — tricycline. It involves three basic steps:
- breath in on the way to polymerised;
- exhale during the half squat and straighten arms;
- short breath on the dropping of the projectile and a long exhale when lowering the weights.
How to choose a weight
Before training with weights correctly, you need to choose the suitable inventory. To do this simple exercise: raise the ball over head 5-6 times. If the last 2-3 movements are very difficult and hard, then the weight is too powerful for your level of fitness, and therefore should make the projectile smaller volume.
For newcomers to this sport will be the ideal weight of 10 kg. the growth of the muscles, the projectile can be changed to heavier. In the modern market of sports equipment also are clear to the viewer, which gradually can be loaded with sand, lead and other additional cargo. Such a weight will allow the athlete to regulate the mass of the projectile, and hence the degree of intensity of the load.
A set of exercises with weights
Despite its apparent simplicity and monotony, the dumbbell contains both basic and non-standard variations of the loads. With the latter, you can successfully diversify your training and are regularly supplemented with new elements of the basic training program.
Traditionally, the system of kettlebell lifting consists of the following types of exercises:
- aftershocks weights up;
- jerks of the projectile from the floor;
- deadlifts with weights;
- jumping from a half squat with the shell;
- pull the weights from behind the head;
- the jerks and jolts of the kettlebell with one hand;
- the aftershocks of the weights from the chest;
- jerking the weights to the belt or to the chin;
- broach with the shell.
The four day training with weights
Federation of kettlebell lifting regularly arranges competitions between athletes of different level and weight category. For the preparation of athletes use different programs that help to prepare effectively for performances. The core complexes includes the popular four-day workshop.
- Day # 1.
Aftershocks weights, jerks and bench shells. Pause to relax the muscles. Squats-plie with a wide production stop. Press the neck rod because of the head. Repeat cycle in 3-4 sets.
- Day # 2.
The tremors and jerks weights. Bench of the projectile with one hand. Rest to recover muscle. Jumping from a sit position with the ball. Repeat cycle in 3-4 sets.
- Day # 3.
The tremors and jerks weights. The raising and lowering of the body on parallel bars with an additional weighting. Rest for muscle recovery. The rise of the bar from the back. Deadlifts with weights. Repeat cycle in 3-4 sets.
- Day # 4.
Running exercises for 40 minutes (cross, interval, or Shuttle run). Pause to relax the muscles. The tremors and jerks weights. Without repetitions.
Rules for the implementation of physical activity in kettlebell lifting
Kettlebell sport involves adherence to important rules that will help to perform physical activity without harm to health. Only proper technique will allow you to learn from training with weights.
Kettlebell sport is the original direction of the training, which will strengthen the body, develop muscle, increase strength endurance of the athlete and provide him with productive leisure.
Uses photographs Shutterstock